Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:30 Ski (OR Row) (moderate)
10 Alt. Leg V-Up, 5 V Ups
7 Dumbbell Single Arm Power Clean (each side) (Moderate)
-Then-
Build to Power Clean weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15 minutes:
40/32 Calorie Ski
-into-
8 AbMat or GHD Sit Ups
1-2-3-4-5-6-7…
Power Cleans (155/105)
Rx+:
Complete AMRAP 15 minutes:
50/40 Calorie Ski
-into-
10 GHD Sit Ups
1-2-3-4-5-6-7…
Power Cleans (185/125)
Scoring:
Ski Calories do not count for reps.
Weightlifting
Hang Power Snatch (3-3-2-2-1-1)
Build to a heavy Hang Power Snatch in 10 minutes.
Set 1:
3 Hang Power Snatch @95lb
-rest as needed-
Set 2:
3 Hang Power Snatch @105lb
-rest as needed-
Set 3:
2 Hang Power Snatch @115lb
-rest as needed-
Set 4:
2 Hang Power Snatch @125lb
-rest as needed-
Set 5:
1 Hang Power Snatch @135lb
-rest as needed-
Set 6:
1 Hang Power Snatch @145lb
*Based off of 200lb 1RM Power Snatch.
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